This morning, upon starting my day, I read my Friday edition of Supermarket Guru. Today's topic was about the findings from a group of scientists ranging from Harvard and Washington state to universities in Toronto and Germany. The study looked at "The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors."

Results were interesting, to say the least. Being deficient of omega-3s (ie: the fats found in fish, walnuts and flax seeds) was estimated to have a greater impact on the amount of preventable deaths in the U.S. compared to the consumption of man-made trans fats.

Why is this interesting? Because man-made trans fats have been shown to not only increase LDL ("bad") cholesterol, but also decrease HDL ("good") cholesterol-- a double whammy for hearth health. Therefore, reducing the intake of trans fats in your diet to nearly zero is a major focus to today's nutrition education.

Trans fats are those found in partially hydrogenated oils used to make margarine, shortening and fat for deep frying. They were created by adding hydrogen gas to plant oils and changing the fat molecule's structure. In doing so, the plant oils went from liquid at room temperature to semi-solid, making them more pliable and giving them a greater shelf life before going rancid.

Omega-3 fats, on the other hand, are essential fats you must obtain directly through food. They are ALA (Alpha Linolenic acid); EPA (Eicosapentaenoic acid); and DHA (Docosahexaenoic acid). ALA is the plant source of omega-3s (ie: flax seeds, walnuts, etc.), and although it can make EPA and DHA, it is a very inefficient process.

Because much of the research done on the benefits of omega-3s comes from the consumption of EPA and DHA-- such as protection against high triglyceride levels, blood clots, plaque build up in blood vessels, stroke, high blood pressure, autoimmune diseases, inflammation, depression, dementia as well as improving eye health and infant brain and eye development-- it is recommended to focus your consumption of omega-3s on these forms.

You will find EPA and DHA omega-3s in fatty fish like salmon and tuna and fortified foods (ie: egg yolks, buttery spreads, cheese and milk). Additionally, if you know your consumption of these types of foods is sporadic or unreliable, definitely consider taking a daily supplement of DHA and EPA. Speak with your physician and/or dietitian on the amount appropriate for you. Why? Those at risk for heart disease are often recommended to take double or triple the amount of omega-3s than those not at risk and one's level can impact the effect of certain medications like blood thinners.

In the end, "The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors" highlights the importance of how we focus our nutrition education. Rather then thinking about what we need to cut or get rid of (ie: trans fats), sometimes it is just as, if not more, important to focus on what we need to add (ie: omega-3 fats). That doesn't mean to turn a blind eye to trans fats. Rather, look at the your meal plan and risk for disease as a whole because you may miss out if you don't.

For tips on what to look for when buying an omega-3 supplement, stay tuned for Monday's blog on "Which One?"!